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Big Arms Workout! #SunsOutGunsOut

Posted on July 30, 2014 by Ollie 'Ojay' Matthews There have been 3 comment(s)

Try this Big Arms Workout and be ready for the next wave of #SUNSOUTGUNSOUT

Well now we have that big summer blockbuster out with the superstars flashing their guns, here's a workout to hit them real hard incorporating giant sets throughout! Arm yourself with Performance Prime and perform each exercise back to back, triceps first then biceps!

 

 

Triceps super set

big arm workout

Dual Rope push down

Perform full hard contractions with chest out – 12 reps

Superset with

Close grip press ups

Make sure the elbows are tucked close to the body – 10 reps

Superset with

Overhead rope extensions

Focus on the stretch here and go to around ¾ of the lockout – 8 reps

Perform 6 sets of these with only 30 seconds rest between each giant set.

 

Bicep super set

big arm workout

DB Curls standing

Make sure one arm at a time – 10 reps controlled

Superset with

Barbell curls

Control the negative for 3 seconds each rep – 10 reps

Superset with

Machine preacher curls

Hard contractions holding the contraction for 2 seconds – 12 reps

Again have 6 sets of these with only 30-45 seconds between sets.

You really shouldn’t need to take too long on the arm sessions drive the blood in there and chill out afterwards stretching the muscle out.

I usually would tack on 4-5 sets of calves at the end of arms and 2 sets of rope crunches with a heavy weight and hard contractions.

By Ollie Matthews


This post was posted in Athletes and was tagged with bicpes, big arms, triceps, workout

3 Responses to Big Arms Workout! #SunsOutGunsOut

  • Sounds good, gonna try it tomorrow

    Posted on August 4, 2014 at 7:47 pm

  • Got arms first thing in the morning, will follow this workout for sure & leave a feedback here about it.

    Posted on August 4, 2014 at 8:40 pm

  • Well as promised yesterday here's my report...
    This is a great arms routine, it left me with the shakes and barely able to pick up a pen to write down what sets and what weights I was using.
    From start to finish it took 30 minutes which is a perfect time for me on my arms.
    The pump I got was amazing and right now 10 hours on I can feel a slight tenderness around my arms which I expect will be felt greater tomorrow when the DOMS kicks in.
    Also I was sweating like a pig way more than when completing my usual arms routine and that was purely because of the intensity of this workout and the fact that I am not used to super setting.
    The toughest part of the triceps workout was definitely the closed grip press ups, these were easy for the first couple of sets but the last 2 sets I finished with 8 and 7 reps, physically unable to get 10 reps out.
    The 3 second negative curls on the biceps were killer and I just about made the reps goal on those.
    With the biceps workout I believe you should aim for about half the weight you would usually lift on bicep curling for 8-10 reps purely due to the volume you encounter.

    A great workout that I will now perform weekly over the coming few months.

    Posted on August 5, 2014 at 9:27 pm

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